How to make a healthy meal

One of the biggest problems my clients struggle with is creating a healthy meal. At the end of a long day, cooking is usually the last thing you want to do. Its way easier to order out or pop in a microwave meal to avoid having to make something healthy. AND its not just that. Sometimes, its just the act of having to THINK up a healthy meal that creates enough of a barrier. Well today I wanted to remove that barrier for you by giving you my super simple formula for creating a healthy meal in about 30 min. If you follow this formula, you will be able to quickly come up with easy to prepare, healthy meals. And  we all know its way better for your body, your energy levels AND your waist line if you invest the time in cooking a healthy meal.

make a healthy meal

So here is my simple formula to help you make a healthy meal, quickly and easily. Create your meals around these 4 main components: 1 serving of protein (4-6oz), 1 serving of complex carbohydrates (4-6 oz) 1 Serving of vegetables (about a cup) and a healthy fat (1 Tbsp) (if your protein choice already is higher fat or if you use fat in the cooking process, skip the healthy fat).

Once you select your components you can get creative with how you prepare them: bake, sautee, grill, sear, boil (try to avoid high fat cooking methods like frying). You can also get creative with the spices you use. Most spices are low in calories. Then prepare the food. This can take as little as 20 min (baked fish and quinoa) or it could take a little longer, but I find that if I use this method and keep my preparation simple I am done cooking in about 30 min. Thats less time than it usually takes to get a pizza delivered!

Here are my lists of components to give you an idea of what options you have. Keep in mind that these lists are just a sampling and you can get as creative as you’d like 😉

Protein:

  • Chicken breast
  • Lean ground chicken (skip healthy fat)
  • Turkey breast
  • Lean ground turkey (skip healthy fat)
  • Lean steak
  • Tilapia
  • Salmon (skip healthy fat)
  • Swordfish
  • Sea bass (skip healthy fat)
  • Mahi-mahi
  • Grilled calamari
  • Shrimp
  • Scallops
  • Cottage cheese
  • Greek yogurt
  • Whey isolate Protein powder
  • Egg whites
  • Whole eggs (skip healthy fat)

Complex Carbohydrates:

  • Brown rice
  • Potatoes
  • Sweet potatoes
  • Oatmeal
  • Quinoa
  • Fruit
  • Whole Grain bread
  • Whole Grain Pasta

Vegetables:

  • Leafy greens
  • Green beans
  • Asparagus
  • Brussels sprouts
  • Squash
  • Bell peppers
  • Onions
  • Mushrooms
  • Zucchini
  • Eggplant

Fats:

  • Fish oil
  • Flax oil
  • Walnuts
  • Almonds
  • Pistachios
  • Cashews
  • Almond milk
  • Vinaigrette/Dressing
  • Olive oil
  • Coconut oil
  • Avocado
  • Almond butter

Here are some simple meal ideas I’ve tried in the past:

  • Grilled tofu with brown rice and seaweed
  • Fish tacos with whole wheat tortilla and veggies
  • Grilled chicken and veggie kabobs drizzled with olive oil and served with brown rice
  • Baked spiced fish w/ quinoa and arugula salad and vinagrette
  • Veggie frittata with baked potato “fries”

 

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